CONGRATULATIONS to everyone who raced in Race #4 of the Tri-Alliance Virtual Race Series. We really mixed things up for this one by joining 'Cycling Australia's The Chop by AHDR' public race and switching to a Thursday evening. 

Once again we had loads of athletes involved and it was great to see many taking part in their first ever public race. There were lots of challenges to consider for this race, including choosing the most suitable racing grade as well as when to eat and of course, another opportunity to try one of Coach Gaz' warm ups!

As Coach Scotty had warned, the race was far from easy with public races being notoriously fast and furious from the get go. As athletes raced across various grades, we congratulate all who raced in the Tri-Alliance Team on Zwift Power.  We had random prize winners for Race #4, with Karen Hendrickx and Alan Viney receiving a Tri-Alliance prize pack. Check out the link below for the full Race #4 Results. 

Don't forget to keep sharing your race pics using the hashtag #TAVRS2020 so we don't miss your post, we will feature one alongside results each week!

CONGRATULATIONS to everyone who raced on Sunday in Race #5 of the Tri-Alliance Virtual Race Series. Yet again, we had more than 40 athletes across all categories racing and still new faces joining in, it is so good to see you! For many, it was a challenge backing up from the previous race only being a few days prior but kudos to everyone who did!

Race #5 Results are in and it was all about the green jersey, with points awared for sprint placings. Congratulations to our green jersey winners, Juliet Forsyth and Anthony Cuzzuppe, who are lucky enough to receive a prize pack from the legends at Giant Ormond! Check out the link below for full race results. 

We also had the return of race commentary, with Coach Greg joining coaches Gaz and Steph in the commentary box. Channelling their best Bridie O'Donnell, Matthew Keenan & Robbie McEwen, the trio discussed race tips & tricks as well as the ever important kit analysis and history as athletes passed the local London sites!

Shoutout also to Coach Scotty who is the arguably best commentator of the bunch, and can somehow do it all still whilst racing! Crazy. If you missed the coverage, or couldn't quite hear over the sound of your windtrainer and heavy breathing, check out the video on the results page below. 

Our weekly series points update, points are awarded in line with category of the week:

Race #1 – points awarded per placing for all categories.

Race #2 – points awarded for QOM/KOM for Zwift Cycle categories; points awarded per placing for all other categories.

Race #3 – points awarded based upon power to weight ratio (w/kg) for Zwift Cycle categories; points awarded per placing for all other categories.

Race #4 – 5 points awarded to all Zwifters for participating in public race (results from TA Team on Zwift Power); points awarded per placing for all other categories.

Race #5 – points awarded for sprinters jersey for Zwift Cycle categories; points awarded per placing for all other categories.

With 10 points awarded to first place but everyone getting at least 1 point...the lead has shifted over the weeks but with only one race to go, it remains very close! Follow the link below to see where you stand on the Series Leaderboard. 

We have all heard Head Coach Ollie talk about heat and the impact this has on performance, and if you haven't...even more reason to keep reading!

Nearly every cyclist in Melbourne (and quite possibly the world), if they weren't already, has taken up indoor training in 2020. There are many benefits to it, and at times little choice this year, but the lack of airflow can really impact training accuracy and effectiveness...and for us at the moment, our race performance. 

Read on to find out how you can beat the heat when riding on the windtrainer. 

It's hard to beat a good shepherd's pie...and this one is full of goodness! Stacked with hidden veggies, and best made using lentils - vegetarian and vegan friendly - this is a different take on an old classic!

Simon's back, tell your friends! An initial 21 days in the AFL hub turned into 100 but Simon Anning is finally back in Melbourne and seeing patients again - woohoo! 
Simon is available for face to face consultations, as well as telehealth. Visit the Lakeside SMC website below to book in or give them a call on 9682 6029. 

Unlimited time for exercising outdoors, and a whole 25km radius to play in...the world is our oyster this week!! 

Those who haven't been able to get to an outdoor pool should now be able to, if you're quick enough to book a spot that is! If this is you, don't forget that your program includes both your Dryland Swim session, as well as your program to be completed in the pool so you can choose between the two...or get strong by doing
both! 

As always, we will follow the DHHS guidelines and will keep you updated accordingly. We are busy behind the scenes planning our return to face-to-face training in the COVID normal world and will share our plans with you as soon as we can. 

In the meantime, our virtual training and racing continues with the aim of keeping you happy, healthy and motivated. Thank you to those who have taken the time to let us know how much they are enjoying their training or the race series, there's no such thing as too much positivity in 2020 and it helps us to keep doing what we're doing! 

Our Go Virtual timetable is as below and all sessions can be accessed via the Go Virtual link in your program. 

Overview:
Monday – 6pm Dryland Swim + 7.30pm Flex 
Tuesday – 6am Run Intervals + 6pm Wind Trainer + 7.30pm Flex
Wednesday – 7am Strength + 6pm Dryland Swim + 7pm Flex
Thursday – 6am Hot Laps (Zwift) + 5pm Run Intervals + Flex (Independent)
Friday – 7am Strength + 6pm Flex *Note, no sessions on Friday 23rd October
Saturday – 7am Ride (Go Virtual & Zwift) + Flex (Independent)
Sunday – 8am Run + Flex (Independent)

Feeling optomistic as restrictions ease? Ready to refresh or renew your training goal and plans? Want to chat about your performance across the Virtual Race Series? Take the opportunity to reach out to a coach to discuss your goals and training purpose. Head Coach Ollie is available for 20 minute Zoom catch ups, these can be booked using the link below. 

It’s important to keep routines going and stay connected, so Saturday mornings we ride… VIRTUALLY!

We will have 2 options for all our programmed athletes:

1. Join our private Zwift group ride – Tri-Alliance Social Saturday!

OR

2. Join us for an online coached session to see all your buddies and ride with the coach!

Check out how to join these groups using the link below